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Hack Help- Leg Workout

Answered on August 19, 2014
Created March 25, 2012 at 6:00 PM

I'm wondering what a good leg workout would be for me...

My constraints are that I don't have access to any weight equipment or things to make heavy DIY/sand bags/etc.

I do have resistance bands, staircases, etc.

Anything other than lunges, squats, wall-sits?

What would be a good routine for leaning out my thighs?!

954837b1c93a2792e95008d94f262c53

(187)

on March 25, 2012
at 08:44 PM

I know that you can't do spot treatment. And I follow strict Paleo. I am over-muscled (quad), thus my desire to "lean out" my thighs. Thank you for these exercises. I'll definitely be incorporating them into my routine!!

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4 Answers

1
870fdea50f2a9f1cd2890c8e22549300

(2056)

on April 08, 2012
at 02:27 PM

I would offer a word of caution about quad dominance; make sure your routine provides enough work for the glutes/hamstrings (e.g. split squats, lunges). Is it possible that your thighs are merely well-developed rather than in need of leaning out?

1
1bbcd2122d9c75b07440f22ef57d6448

(2934)

on March 25, 2012
at 07:52 PM

Spot reducing doesn't work, so no exercise will make your legs (or any other part, for that matter) look good without proper diet to accompany it. If you're simply under-muscled, there are few better exercises than bodyweight squats. Depending on your level of fitness, the number of reps/sets varies greatly. You can start with 3 sets of 15 reps a few times per day, and add more reps if you don't feel challenged enough. As your legs get stronger, you can move on to jump squats or pistol (one-legged) squats.

This is a pretty advanced routine, but I like it a lot: 3 sets of 10 pistols, 20 squats/jump squats, 10 lunges, 20 box step-ups (you can do these on the stairs).

954837b1c93a2792e95008d94f262c53

(187)

on March 25, 2012
at 08:44 PM

I know that you can't do spot treatment. And I follow strict Paleo. I am over-muscled (quad), thus my desire to "lean out" my thighs. Thank you for these exercises. I'll definitely be incorporating them into my routine!!

0
65bf1ca7071028018c6d8305d0ddcd76

(3049)

on April 08, 2012
at 05:21 PM

In addition to your squats, it is very important that you lengthen the muscles in your legs. This is what will contribute to making them look leaner. (I had the same problem with over muscled thighs when I skated +12hrs a week. My muscles were also very tight)

I would add some yoga or pilates to your routine. For yoga poses, sun salutations ( hold downward dog for an extra 3-5 breaths), warrior and triangle variations are great. This should not be a vigorous practice, rather one where movements are led by your breath.

0
510bdda8988ed0d4b0ec0b738b4edb73

(20898)

on April 08, 2012
at 02:45 PM

If you're over muscled and want to lean out, then you need to do low reps of heavy weight to train the neurological strength more than the physical strength. The best description of this is in Robb Wolf's Podcast #121, question #8 "Women getting bulky". Take a listen to that, it's better than I could describe here.

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